Escalating Density Deadlift Program: Training by Richard Kahle in TrainHeroic

HIGHPOWERCOACH.COM

Coach
Richard Kahle

Escalating Density is the principle of doing more work in less time.  This is accomplished in this program by using EMOM technique. 

You perform one set every minute on the minute until you have completed the workout.  If you fail to complete it as written, you repeat that same level the next week.

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
This program was designed for Bionic Barbell in Las Cruces // New Mexico.
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Sample Week
Week 1 of 6-week program
Monday
Week 1 Day 2

A

Toe Elevated Sumo Deadlift

3 x 6

B

Stiff Leg Sumo Deadlift

3 x 6

C

Sumo Deadlift

10 x 1 @ 365 lb

D

Sumo Deadlift

5 x 1 @ 365 %

E

Front Squat

8, 3, 8, 3, 8, 3, 8, 3, 8, 3

F

Arsenal Belt Squat

3 x MAX

G

Glute-Ham Raise

3 x 10

H

Hyperextension

3 x 10

I

Reverse Hyperextension

3 x 10

Tuesday
Week 1 Day 3

A1

Close Grip Bench Press

3, 3, 3, 1, 1, 1, 6, 6, 6

A2

Chin-ups

9 x MAX

B1

Neutral Grip DB Skullcrusher

2 x MAX

B2

Alternating DB Hammer Curl

2 x MAX

C1

French Press

2 x MAX

C2

Barbell Bicep Curl

2 x MAX

D1

Skull Crushers

2 x MAX

D2

Preacher Hammer Curl

2 x MAX

E

Sit-up

5 x 5

F

Spread Eagle Situps

5 x 5

Wednesday
Week 1 Day 4

A1

3-way Shoulder Shocker

5 x 21

A2

Band Pull-Apart

5 x 10

B1

Dumbbell Upright Bro

8, 6, 4, 3

B2

Dumbbell Upright Row

8, 6, 4, 3

C1

Scott Lateral Raise

4 x 10

C2

Chain Cable Pull-Apart

4 x 10

D1

Poliquin Dumbbell Lateral Raises

4 x 10

D2

Parallel-Grip Cable Press

E1

Kettlebell Crucifix

E2

Blackburn Raises

F

Blackburn Series

3 x 5

Thursday
Week 1 Day 5

A1

Stiff Leg Deadlift

3 x 6

A2

Clean Deadlift + Romanian Deadlift

3 x 6

B

Deadlift

10 x 1 @ 405 lb

C

Deadlift

5 x 1 @ 405 lb

D

Safety Squat Bar Squat

10, 6, 3, 8, 5, 3, 6, 10

E1

Bodymaster Hack Squat

4 x 6

E2

Bodymaster Power Squat

4 x 5

F1

Standing Leg Curl

3 x 6

F2

Standing Leg Curl

3 x 6

F3

Single Leg RDL

3 x 10

G1

Gluteator Machine

4 x 10

G2

Lying Leg Curl

4 x 8

H

Reverse Hyperextension

4 x 10

Friday
Week 1 Day 6

A

Push Press

5, 5, 5, 3, 3, 3, 8, 8, 8

B

Incline Bench Press

1, 6, 1, 6, 1, 6, 1, 6

C1

Hammer Strength High Row

3 x MAX

C2

Hammer Strength Incline Chest Press

3 x MAX

D1

Hammer Strength Iso-Row

3 x MAX

D2

Hammer Strength Chest Press

3 x MAX

E1

Hammer Strength Shoulder Press

3 x MAX

E2

Hammer Strength Wide Pulldown

3 x MAX

F

Hammer Strength Pullover

3 x MAX

Saturday
Week 2 Day 0

A

25 minute Bodyweight Mobility Routine

1 x 3

Coach
coach-avatar Richard Kahle

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Escalating Density Deadlift Program